Why do we have more of fiber should be eat, and how to do that

Fiber is healthy, but the average american gets less than half of the recommended daily allowance. Bad news for you, because it will make us a healthier and slimmer you. Why are they so good for us? And how do we get there from the inside? Nine questions to ask voedingswetenschapper Monica in March.

What fibers actually do?

“Dietary fiber is part of plants, mostly derived from the cell walls of the plant. They are not digested in the small intestine and is not absorbed by the body.”

Why are they healthy?

“For a number of reasons. Because they are not digested, they are, in their entirety, in the body. This is the volume of the waste. They awaken in addition to the gut wall, allowing the bowel movement, increases. And they will attract the moisture, so that the stool is pliable it is. They help to keep the bowels open.”

There are also fibres, which, however, due to the body to be broken down?

“Dietary fibers are, by definition, is not by our body to digest. But there are some, however, are fibers that serve as food for the friendly bacteria in our intestines. That will be a fermentable fiber called. They are not used by our body to be digested, but because of the gut flora.”

Food for the gut flora? Does this sound familiar. It Is a kind of prebiotics?

“A prebiotic, know that the majority of people, as a supplement, but they are not in power. Onions, garlic, leeks, cabbage, peas and beans, are rich.”

“A prebiotic, know that the majority of people, as a supplement, but they are also present in onions, garlic, and leeks.”
Monica Mars, voedingswetenschapper

“Fermentable fibers to promote the growth of beneficial intestinal bacteria. This has a positive effect on the immune system for a healthy, natural intestinal flora to get the pathogens have less of a chance.”

Fiber is also good for the line, right?

“In general we can say that the fibres help to maintain a healthy weight. Research has shown that people who eat a lot of fiber a healthier weight than people who have low-fiber food. And that’s a healthy weight and preserve it.”

How can I do that?

“The fact that the fibres of our feeling to the full affect. They will give you a full feeling. As a result, you eat less. That feeling of fullness will influence them in a variety of locations in the gastro-intestine system.”

“The fibres to a filling effect, resulting in a full way of life.”
Monica Mars, voedingswetenschapper

“It is in the mouth, for example, the structure in which a feeling of fullness it gives. Just think of raw foods. That gives you a full feeling (this is from a glass of tomato juice, made from the same tomatoes.”

“In the stomach to have to obtain a filling effect, thus giving you a full feeling. And in the small intestine and bind them fat, and they make sure that the carbohydrates are less likely to be absorbed into your bloodstream. This keeps the sugar in balance and reduce the risk of obesity and diabetes.”

Fermentable fibers to promote the growth of beneficial intestinal flora, and that, in turn, has a positive effect on the immune system. These fibers stuck in an onion. (Image: 123RF)

How much fiber do we need?

“In accordance with the Guidelines for a healthy diet, we have a daily 30-to-40 grams of fiber is needed. That is, it is 30 grams for women and 40 for men. De Voedselconsumptiepeiling it has been shown that, on average, about 20 grams to achieve them.”

How can we be sure that we will have more fibre in their diet?

“By carefully choosing what you eat 30 to 40 grams a day is a lot. I could, for example, every day, for thirteen whole-grain snack should eat to be prescribed a daily 30 grams of fibre for women is to pick it up. That works, of course, they never are.”

“Eat a tomato, or avocado on toast, or replace meat with legumes. Also, fruit are full of fiber.”
Monica Mars, voedingswetenschapper

“Fortunately, there are other ways to get your daily vezelinname should be increased. Take, for instance, a tomato or avocado on your bread or salad with the meal. Replace meat with legumes. Meat contains no fiber, and two serving spoons of legumes, with an average of 8.4 grams of results. Marrowfat peas can contain, for example, about 3.3 grams per opscheplepel of 60 grams.”

“This is also a fruit full of fiber, as long as you have the all-fruit diet. Juice of an orange or a tomato, it contains a lot less fiber. Thus, you can choose to prefer the whole orange, or a tomato, then a glass of orange juice, or tomato juice.”

Eat a whole orange, or a tomato; juice contains much less fiber. (Image: 123RF)

What type of bread should we choose you?

“There are a whole. This also applies to pasta and other grain products. Whole-grain means the entire grain is processed, including all of the fiber. Terms such as ‘multigrain bun’ or ‘multi-grain’ to say nothing of the amount of fiber, unless there is also a ‘whole grain’ on the label.”

Often, you will find there, ‘with added fibre’ is in the supermarktverpakking. Does that make sense?

“There is nothing wrong with that for the added fibre. Those are sometimes foods, added to, and are also available as a supplement. People who have problems with bowel movements they are sometimes required.”

“On the other hand, can be more “real” food products which are naturally high in fiber. If you like supplements, you won’t have the benefits of this type of products: vitamins, for example. As well as minerals. And you’ll also miss out on the satiating effect of chewing and the texture of the fiber.”

Dr. Monica Mars, voedingswetenschapper, a researcher and associate professor at Wageningen University & Research.

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